How to stop the urge to smoke cigarettes naturally?

A woman smoking a cigarette.
For many years dire warnings have been issued from time to time about the dangers of smoking. For many smokers they have been very disturbing, even frightening."

The problem is that most people would like to quit smoking, but find it very difficult to do so naturally. Then, how can one quit smoking naturally?

Stopping smoking carvings naturally


The best way to break the smoking habit naturally is to stop abruptly. Tapering off merely prolongs the agony, making it more difficult to stop.

Throw away all your smoking paraphernalia so it will not tempt you, and announce to your friends that you have stopped.

This obligates you to prove to them that you are sufficiently strong-willed to do it.

But your resolve to stop will crumble unless you plant firmly in your mind solid reasons for quitting.

The solid reasons for quitting are the negative effects of smoking on your body.

Here are some of them:

Negative effects of smoking


When you inhale deeply the smoke from a cigarette, 90 percent of the entire weight of the smoke will be absorbed by your lungs. The smoke contains several colorless gases in addition to tars and other substances.

One of the gases is carbon monoxide, with which the hemoglobin of your blood links in preference to the oxygen present in the lungs.

Because the blood does not give up carbon monoxide to the tissues, the hemoglobin molecules do not readily get rid of their passenger so they can pick up oxygen for the body. Thus the number of hemoglobin molecules for carrying vitally needed oxygen is reduced.

One pack of cigarettes smoked within a period of seven hours results in a carbon monoxide saturation of the blood of from 5 to 10 percent. It is this cutting down on the oxygen supply that contributes to an athlete’s lowered efficiency when he smokes."

Another ingredient of tobacco smoke is a poisonous alkaloid known as nicotine. With an average cigarette approximately three milligrams of nicotine enters your mouth, making a total of sixty milligrams for twenty cigarettes.

If you took this amount of nicotine into your body in one dose it would kill you by paralyzing your organs of respiration. By taking it in small doses the body is able to build up a tolerance for it and is able to dispose of it. As might be suspected, this poisonous alkaloid has a detrimental effect on the body.

Nicotine affects principally the nerve ganglia. These are the relay stations in the nerve circuits that control the various parts of the body. At first it stimulates and then quickly depresses, causing a partial blocking of nerve impulses.

This is why smoking slows the reaction time of athletes. The stimulating action of nicotine is what makes some persons feel pepped up by a smoke.

It has been found that nicotine causes the heart to work harder without increasing the oxygen supply proportionately. By your smoking one cigarette, your heart-beat will increase as much as twenty beats per minute, and your blood pressure goes up.

This can cause anginal pain. Heavy smoking has been singled out by some prominent doctors, as a contributing causative factor for atherosclerosis, coronary thrombosis and thrombosis of the brain.

Smoking causes a noticeable decrease in skin temperature. This is due to the action of nicotine on the blood vessels, causing them to constrict so less blood flows through them.

The skin temperature of your toes and fingertips can drop as much as six degrees while you are smoking. This can develop into a serious disease.

Buerger’s disease is a painful affliction that is confined almost entirely to smokers. It involves the death of the tissues in the fingers and toes for lack of blood.

If the patient stops smoking, he usually recovers; but if he does not stop, gangrene sets in, making it necessary to amputate his extremities.

In some cases the frightful grip of the tobacco habit is so great that the victim of Buerger’s disease prefers to have his legs amputated rather than give up smoking.

The chronic cough of the smoker is usually due to irritation of his air passages. In many persons the coughing damages the lung tissue by causing a rupture of the small air sacs of the lungs. These fuse to form larger sacs, reducing the efficiency of the lung."

The result is the barrel-chest disease known as emphysema. It is believed by some doctors to be more common today than lung cancer. The condition is rarely found in persons who never smoke.

The above bad effects of smoking cigarettes, including the shortening of a smoker’s life-span by about ten years, are concrete reasons for stopping the habit. But that is easier said than done.

Withdrawal pains and addictive desire for tobacco makes stopping extremely difficult for a heavy smoker.

His chest pains him frightfully; there are cramps in his legs; his arms throb; he cannot sleep at night; he becomes extremely irritable and nervous; and all he can think about is having a smoke.

Dealing with withdrawal symptoms


The crucial period is the first day and a half after you stop. This is when the withdrawal symptoms are the strongest, with the craving for a cigarette becoming greatest toward the end of the first twenty-four or thirty-six hours.

After that the craving sharply and steadily declines. For several weeks and even months thereafter you will experience intermittent and progressively less acute cravings for tobacco.

If you allow a single exception to your resolution, you will lose all the progress made to that point. You will have to start all over again.

Until you have broken away entirely from the strangling clutches of the habit, avoid as much as possible the association of people who smoke. Seeing them smoke and smelling the smoke can weaken your resistance.

When you feel the urge to smoke, concentrate on breathing rhythmically. It will give you something to do at that crucial moment. By breaking the habit of interrupting your breathing cycle to light up a cigarette, you can help break the smoking habit.

Get a drink of water and go for a walk in the fresh air if possible. In place of the cigarettes you customarily carried, have some hard candy, gum, peanuts or raisins.

They will give your hands something to do when you feel lost without a cigarette to keep your hands busy. You might also eat small chunks of apple.

Probably you will begin to gain weight, but this usually adjusts itself after a few months. Smoking tends to weaken the natural hunger contractions of the stomach, lessening your desire for food.

This and the dulling effect smoking has on the sense of taste and smell explain in part why some people are able to keep their weight down by smoking. These factors limit their interest in food.

Self-control at the dinner table is a much wiser method for keeping your weight down than smoking.

Conclusion


If you are a smoker, there are ample reasons for you to quit. They are far more concrete reasons than those you may have for continuing to smoke.

Whether you will succeed in any endeavor to stop depends entirely upon your personal determination, upon how much you value your health as well as your life.

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